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Superfood: Bee Pollen and so much more!

6/10/2012

2 Comments

 
June 10, 2012

SUPERFOOD: Bee pollen

Equipment: Vitamix blenders and Spiralizers

Fiber

Recipes: raw zucchini pasta with marinara sauce and cashew parmesan “cheese”

One more great raw food website

Again, quoting from David Wolfe’s book, Superfoods: The Food and Medicine of the Future, this week I offer material on bee pollen.  Let me begin by saying I’ve cured myself of seasonal allergies using bee pollen.  It acts like an immunization shot, exposing our bodies to a little of the allergen so that our immune system can build up tolerance.  The usual protocol for this is to begin with 2-3 grains of bee pollen, twice a day.  If no allergy symptoms occur, increase this amount SLOWLY until you are taking one teaspoon am and pm.  Continue for an entire year.  Be certain that the bee pollen is local (I use pollen from Hackenberg Apiaries from Lewisburg, but purchase at the Natural Food and Garden Store.) Here is David Wolfe’s take on bee pollen:

It is an alkaline food considered to be one of the most complete foods found in nature.

High antioxidant levels.

Increases strength, endurance, energy and speed, quick recovery time from exercise, increases muscle growth.

**Reduces the production of histamine, thus neutralizing many allergies.

High in B vitamins to boost the immune system.  Helps in treating asthma, constipation, bronchitis and sinusitis.

Bee pollen is granular and sulphurish yellow in color.  The grains are large and should be somewhat moist.  I put mine in the morning smoothie – you will NEVER taste it!  I’ve also eaten bee pollen in applesauce or yogurt.

Anyone who suffers with seasonal plant-based allergies should give bee pollen a try.  It can trigger an allergic response so be very, very VERY careful when you first start taking it!

 Equipment necessary to be a happy raw foodie:   I have a lot of equipment, which makes my raw food lifestyle easy!  However, this can get a little $$, and I’ve been at this for nearly 5 years.  People often ask me if I had to chose just one piece of equipment, what would it be?  A VITAMIX blender – hands down!  These blenders are expensive, but… I’ve had mine for five years, I use it 3-10 times every day, and it does an amazing job!  Repairs and shipping are free, Vitamix is an awesome company.  I use it for smoothies, raw veggie and nut sauces, making nut butter, make raw cracker batter, make raw pizza batter, and soup.  For me, being raw isn’t even possible without a Vitamix.  The website is vitamix.com where you can watch videos and learn about the many things this blender can do.  Additionally, Vitamix now offer reconditioned (previously used) blenders for a substantial discount from new.

The other piece of equipment I absolutely LOVE is called a Spiralizer.  It is inexpensive and basically makes spaghetti-shaped strands out of raw zucchini.  Raw zucchini has absolutely NO taste, and therefore makes a great “raw” carb-free, vitamin rich pasta!

Purchase from: http://www.amazon.com/World-Cuisine-A4982799-Tri-Blade-Vegetable/dp/B0007Y9WHQ/ref=sr_1_2?ie=UTF8&qid=1337964974&sr=8-2

Watch how to use it here:  http://www.youtube.com/watch?v=obIGD_FSFNQ&feature=related

Here is a great recipe for raw zucchini pasta with marinara sauce:

http://www.youtube.com/watch?v=HTZ8qgNsl6s

A few tricks I’ve learned which I think makes a better “pasta” – cut your zucchini noodles into 4 inch lengths, put in a bowl and coat with a little olive oil and salt.  Let sit for 10 minutes, then go ahead and add sauce, etc.  I use zucchini noodles to make delicious Indonesian Pad Thai or Spaghetti Alfredo. 

The cashew parmesan cheese is super easy to make: 

1 cup cashews

1/2 teaspoon sea salt

1 clove garlic

Chop all this up in a food processor or blender, store in fridge. 

Fiber… the “delicate” subject people don’t want to talk about.  I will spare you all kinds of personal stories and just tell you that I use a raw fiber, twice per day in my shakes.  It’s an awesome product.  Name of the product is Garden of Life Raw Organic Fiber.  I’ve found the best price from Swasonvitamins.com.

Finally, here is another favorite raw food website created by author and raw foodist, Candice Davis.  What I especially love about Candice and her information is that her recipes are clean, easy, minimal prep time and delicious!  She is common sense and practicality through and through.  Candice also crafts an excellent newsletter, for which you can register on her website.  Best of all, Candice is an absolutely gorgeous testimony to the power of a raw food diet.

Here’s her site: therawdifference.com.  

I am currently studying the Raw Food Chef Course from Russell James.  Here are some of the absolutely delicious things I’ve made lately:  caramelized onions, pineapple cilantro dressing, chocolate torte, Indonesian Pad Thai, marinara sauce and spiced sunflower seeds.  As I study, learn and test the recipes on myself, I will pass along and share with you.

Thanks for reading!

2 Comments

SUPERFOODS!!!

5/31/2012

7 Comments

 
SUPERFOODS – Spirulina

Tahini Salad dressing recipe

Experimenting on myself… again!

Collard Greens

This week I’m talking about the fourth Super food, Spirulina, which is basically... algae! Personally, I have not tried Spirulina (there are only so many super foods a girl can consume in one day!)  Spirulina is freshwater-growing algae, living on the planet since the appearance of life.  Its green color is from chlorophyll and its blue tinge is from the pigment phyococyanin.  Here are its beneficial properties:

It is 65-71 percent complete protein, meaning it contains all eight essential amino acids.

It is rich in vitamins A, B 1, 2, and 6, E and K.

It is an abundant source of chlorophyll, salts, phytonutrients and enzymes.

It is the best source of GLA (gamma-linolenic acid) which is an anti-inflammatory.

It is a blood builder, containing as much iron as red eat.

It is a powerful anti-oxidant and immune system booster.

What does it taste like and how to use it? NO personal input here, so you’re on your own!  Its taste is described as “a cross between chlorophyll and fish, with a slightly sulfer-rich aftertaste.”  I’m sorry, that just does NOT sound appealing!  The most common form is powdered, which you “can” add to smoothies or sprinkle on top of salads. I “think” I’ve had some Spirulina in one of those uber-healthy raw “green” energy bars.  I also remember not loving the taste, but not gagging, either.  For me, putting something that tasted “fishy and sulphurish” in my smoothies would be just plain GROSS!  Here is a recipe which seems edible and almost tasty, if you want to eat Spirulina.

Spirulina and Chocolate Balls

1/2 c raw cacao powder

2T spirulina

2 T coconut oil/butter

3T honey

Pinch salt

Dash vanilla

1/4 c finely ground nuts

Roll everything together into little balls, freeze about 15 minutes, keep in fridge, eat one each day.

Tahini Salad Dressing is my newest daily go-to dressing, which I use on the chopped veggie dishes I eat regularly.  It is SO easy, SO delicious and SO good for you.  Tahini is ground sesame seeds, comes in a jar and you can purchase it from the health food store, any Asian store and probably from Giant or Wegmans.

This is the basic recipe which you can alter by flavor, thickness, sweetness, etc.

4 T Tahini

2 T Apple Cider vinegar or lemon juice

1 T honey

2 T high quality olive oil

Put in a bowl, mix well with a fork or whisk.  Add ins include: water to thin to desired consistency, orange juice concentrate, grated lemon or orange rind,  herbs, tamari, garlic, a drop of sesame oil and grated ginger will give you a delicious Asian flavor.

The finished dressing should be pourable.  I love this on my basic chopped veggie salads, put less water in and you’ve got an awesome dipping sauce for raw veggies or crackers, thicken it with still less water and you’ve got a mighty tasty sandwich spread.

Experimenting on myself yet again produced DISASTROUS results!  I don’t know what comes over me sometimes, but I start doubting the validity of eating raw, so I start nosing around other “diets.”  Also, vanity kicks in and I decide to lose weight.  So… against my better internal voice of sanity, I went on that Dukan Diet… the wonder French diet where all you eat for five days straight is meat, and magically, you drop all kinds of weight.  By day 3 of this regime, I was NOT a happy girl.  My digestive system totally shut down, I did NOT lose any weight, the arthritis pain and depression feelings came inching back, fatigue set in… Yuck.  In the midst of this, I had a bodywork session with the person who knows me and my body very, very well.  She got to my liver and asked me what on earth I was doing differently in my diet.  My liver energy was chaotic and blocked, which believe me, are NOT good things. My liver was struggling to process the protein overload. That was all I needed to hear… after years of working with people with liver issues, I knew that was a very dangerous place to put my health.  I went home, had two green drinks and then a massive raw veggie salad for dinner.  Within eight hours, all body systems returned to normal.  I should know by now, NOT to tinker with what I eat, because it never yields good results.  Raw and mostly vegan inherently and intuitively feel “right” for me.  I simply can’t argue with the amazing health benefits which are mine since being raw.  I was not happy to feel so GROSS, but the happy ending was validation and confirmation that raw is right for me.

Collard Greens conjured up images of a slimy, grayish-green mess I ate once in South Carolina.  Standing in the produce section a few weeks ago, I needed to get some variety into my daily greens intake – I was getting bored with spinach, kale and romaine lettuce. Collards weren’t too expensive so I figured if they were “gag producing” and I tossed them out, no big deal.  Well… WOW!  I love them because they don’t have a strong taste at all!  I put the leaves in my green smoothies and… this is really cool, use them as a wrap! I’m giving you a link below for a Collard Green wrap which is really, really good!  So, don’t be afraid to buy and try Collard Greens – they defy all the stereotypes!

http://www.rawmazing.com        

 

Why I do what I do… minimal arthritis pain, NO prescription meds other than for my thyroid, energy, regularity, glowing skin and clear eyes, stamina, perfect blood pressure and blood work…  Why would I EVER want to go back to what I ate and what I was before? I learned a very uncomfortable lesson with this last foray into heavy protein, cooked eating.  No more.  

One more thing… we’re having Memorial Day party.  I’m fixing lots of traditional food for friends who think I’m CRAZY eating the way I do.  Here’s what I’m fixing for hubby and me: raw chopped veggie salad with the Tahini Dressing made with orange juice and rind, raw zucchini pasta (I’ll talk about that next week) with raw tomato sauce, raw veggie crackers from the dehydrator and raw fruit for dessert.  Everyone else can eat burgers, hot dogs and chicken to their heart’s content.  Not me. 

7 Comments

SUPERFOODS - Maca My Eyes Raw Foods Instructional Classes SKINNY and FAT

5/7/2012

2 Comments

 
May 4, 2012

SUPERFOODS - Maca

My Eyes

Raw Foods Instructional Classes

SKINNY and FAT

 

MACA is the second “superfood” I’ll discuss, with all content directly quoted from David Wolfe’s book, Superfoods: The Food and Medicine of the Future.

Maca is the dried, powdered root of a vegetable in the cruciferous family (think broccoli, kale, radishes, etc.)  It is an adaptogen, meaning it produces a non-specific response in the body but rather works on entire physiological systems.  Maca works to stabilize and balance the glandular-hormonal system, the cardiovascular system and the musculature. Its popular usage and cultivation are from South America, dating back hundreds of years.  Its healing properties work on improving memory, anemia, chronic fatigue, depression, infertility, lack of libido, malnutrition, menopausal symptoms, menstrual discomfort and irregularity, stress response, increase in blood oxygen and support healthy thyroid function.  It is high in amino acids, micronutrients and fatty acids.

Purchase Maca in dried form, raw and organic. I purchase from renegadehealth.com because I trust the purity of their products.  I’m not sure, but I think I’ve also seen Maca from a reputable grower in the Natural Food and Garden Store on Rt. 45.

Now, confession time…. I have Maca, but I haven’t used it.  I put it in my husband’s protein shake every morning, but because it has (in my opinion) a distinct malted/butterscotch smell and taste, I don’t see it making my berry-based shake taste particularly good.  Maca powder also has a bit of a spicy taste, kind of like a radish.  However, I AM going to begin using it when I finish the current bag of blueberries.  Maca and chocolate are a match made in heaven, so my plan is to use chocolate protein powder, a frozen banana, a scoop of raw cacao powder and maca.  I only have a small piece of my thyroid left, and the routine protocol is to increase my thyroid medication levels to keep it functioning.  I plan on out-smarting “the system” by using Maca.  Hee hee!

The recommended dosage is 1 tablespoon per day.  “Easy-peasy” to quote one of my favorite little girls.

Here is a website that discusses, sells and gives recipes for Maca:

http://www.navitasnaturals.com/recipes/maca-recipes.html

MY EYES: I had a MAJOR epiphany about my eyes the other day when in Down-Dog and no, I can’t explain how THAT happened!  Two and one half years ago, I experienced the flashing light and floaters from a torn retina.  The eye doctor ASSURED me that I would experience the same thing in the other eye within a year.  He was adamant that when one eye goes, the other always follows. I researched and then began taking high quality supplements known to support eye health and really increased my juicing.  I also seriously upped my intake of Omega 3 fatty acids.  So, whilst in Down-Dog trying to lengthen my back, the thought popped into my mind that I have NOT had the second eye incident and my chronic dry-eye syndrome is GREATLY improved.  Just sayin…

Raw Foods Un-Cooking Classes: I watch A LOT of instructional videos about raw food un-cooking.  Most are OK, but even on my own, I have mastered everything presented AND I don’t often care for the recipes.  However, I came upon Russell James, who hails from England. I have spent the better part of a month observing and evaluating his techniques and finished food.  AWESOME!  From his website you can sign up for some free instructional videos, get a recipe download book AND take a look at his home study class purchase options.  These are $$, and I haven’t gone that route yet, primarily because hubby and I eat VERY simply.  Here’s his link – explore and sign up for some of his free stuff.  What I also like is that this guy looks HEALTHY – remember weeks ago when I talked about judging a person’s “story” by how they LOOK?

http://www.therawchef.com/index.php

SKINNY and FAT: Three weeks ago, Ron and I drove two hours to eat at a raw food restaurant.  I’m ALWAYS interested in what other people in the field are doing and I go to learn.  The entrance was in an alley along the railroad tracks.  We were greeted by the skinniest, MOST emaciated, pasty-skinned man I have EVER seen, think Holocaust survivor.  He is the owner.  We sat down and were approached by the chef/waitress.  She was 350 pounds and then some.  I started inching toward the Exit, but dear hubby made me be nice and sit back down.  The food was OK, nothing I can’t already do. Lesson learned?  Not everyone who touts a raw lifestyle is healthy. Gnawing on avocados and celery sticks isn’t good for you.  Eating tons of nuts and dates also isn’t good for you.  If you’re gonna preach this lifestyle, you’d better learn to do it properly and look the part.  We did not stay for dessert…

Namaste, my friends!   

2 Comments

SUPERFOODS - Goji Berries. Making Nut Milk AMAZING. Vinegars

4/15/2012

3 Comments

 
One of the early pioneers of the raw food lifestyle is David Wolfe.  His area of expertise is the research, education and promotion of SUPERFOODS.  “Superfoods are both a food and a medicine; they have elements of both.  They are a class of the most potent, super-concentrated, and nutrient-rich foods on the plant.  They are the optimum choice for improving overall health.”  I am currently studying his new book, Superfoods: The Food and Medicine of the Future.  All quoted material in this article is from this book.

Each week I will be offering a synopsis of his content on one of the 10 Superfoods he identifies.  Most of these I have tried and LOVE, some I have not.     

Perhaps the easiest and tastiest place to start with superfoods is Goji Berries!  They are available at the Natural Food and Garden Store, online or any other health food store.  When buying, look for bright reddish orange berries, organic, with no signs of mold.  They are a dried fruit, about the size of a stretched-out raisin.  According to Mr. Wolfe, here is why we should eat them:

1.  “They are an adaptogen, which means they produce a combination of therapeutic effects.”

2.  “They are the most nutritionally rich berry on the planet, offering 19 different amino acids, 21 trace minerals, B vitamins and Vitamin E.”

3.  “They are one of the few foods to actually increase production of Human Growth Hormone.”

4.  They enhance libido, eye health (cataracts, macular degeneration), boost the immune system, hydrate, support brain and neurological health, support cardiovascular health, keep vital organs healthy and are a potent antioxidant.

What do they taste like?  A little tart, a little sweet - sort of like a dried cherry who married a dried cranberry.  They’re chewy.

How do you use them?

Eat them plain.  Soak overnight in water and put in your morning smoothie along with a banana. Use them in a raw fudge recipe – lots of recipes online for this. There are varying ideas of how many to eat; I can’t be bothered with so much “precise” information crowding in on my day. So, I grab a BIG handful which I’m guessing is about 1/3 c.  Just eat them, Don’t obsess over how many.

Here is a recipe link to explore:  http://www.gojiberriesblog.com/2007/03/03/goji-berry-recipes-2/

MAKE YOUR OWN NUTMILK

For those who do not drink dairy, constantly buying Almond Milk or Rice Milk can become VERY pricey! I’ve experimented with this ALWAYS with the conclusion that it was more trouble than it was worth:  Cheesecloth, mess, drips = yuck!  NOT ANY MORE because I found an awesome product called “The Amazing Nut Milk Bag.”  It is re-usable, keeps mess to a minimum, and makes squeezing the liquid out of the nuts really EASY and FAST!  Plus, you will not believe the absolutely rich, creamy and delicious nut milk you will get! I’ve made luxurious milk from Brazil Nuts, Cashews, Almonds and Hazelnuts.   Here’s the basic how-to:

Soak 1 cup nuts overnight.  Rinse.  Put in Blender with 4 c water, little sugar, or soaked dates, vanilla or some raw cacao powder if you wish.  Blend.  Pour into nut milk bag, squeeze into a pitcher.  Done.  Since this is really fresh milk, with NO preservatives, plan on using it in 3-4 days.

I can’t stand to throw good food away, so I usually make a raw cookie from the nut pulp left in the bag.  I melt some coconut oil and/or almond butter, add some sugar or soaked dates, maybe some grated lemon or orange rind, some goji berries, shredded coconut, the nut pulp, mix it all together, roll into balls and refrigerate.

Here are two sources for this great product:

Amazon – search for The Amazing Nut Milk Bag

Purejoyplanet.com – this is the developer, and she also has a video showing you how to use this.

AMAZING vinegars are to be found at A Taste of Olive in West Chester (you can order online, link to follow.)  Summer is coming when we all naturally eat more salads.  This place has an unbelievable vinegar and olive oil selection.  I get my olive oils locally, but these flavored vinegars are delicious: strawberry, pineapple, coconut ginger, lime, herb, orange, strawberry, blueberry, raspberry, peach, vanilla, lavender, espresso – to name a few.  For example, I combine tarragon olive oil with lavender white balsamic vinegar, drizzle espresso balsamic over shrimp just off the grill, or orange flavored balsamic vinegar plus olive oil over a tuna and fresh herb salad.  I no longer even make salad dressings – just a quick drizzle of one of these vinegars and some high quality olive oil, and the taste is well… amazing. Less fuss, less time, MORE HAPPY TASTE BUDS!

 http://www.atasteofolive.com/

As always, thank you for reading!  If you have questions or topics you would enjoy exploring, please feel free to contact me via FB or email.  I am ngiuntini@dejazzd.com. 



3 Comments

Raw pizza, Chia seeds and Cashews

3/29/2012

6 Comments

 
March 30, 2012
New Favorite Food – CHIA seeds!!
What you can do, with a good cashew…
Raw pizza

I have been experimenting with Chia seeds the past two weeks and LOVE what I’m finding.  I had a bit
of a hard time trying these Chia seeds… all I could think of was “Chia Pets!”  You know… those animal clay
molds, onto which were slathered this icky chia seed mixture, and then the whole thing sprouted and grew green leaves.  Gross, just plain gross. 
However, many of the raw chefs whom I follow rave about the virtues of Chia seeds and create many “possibly delicious” dessert recipes. Here are two informational links so that you can read about the health benefits of these little black seeds.


http://www.living-foods.com/articles/chia.html

http://chiaseedssuperfood.com/

Here is my new favorite breakfast!

2 heaping
 Tablespoons Chia seeds

1 c Almond Milk (could use Coconut, or even orange
juice)

Mix in a bowl, let sit for 15 minutes, stir a few times. Top with fresh fruit and sweetener if desired.  Just bear in mind that the pudding becomes thick, the seeds clump in a gelatinous mass (I’m sorry, I
know this sounds gross) but break it up with a fork. 
The seeds have NO taste (at least that I can discern) but the pudding is light, satisfying and oh, so GOOD for us. 
Take my basic recipe template above and personalize. Here are some ideas.  

Add some unsweetened cocoa powder and cinnamon

Soak some cashews the night before, whirl in a blender, and add to your pudding
Add some unsweetened coconut. 
This breakfast gets me through a yoga class comfortably and lasts until mid morning, when I have my carrot juice. 
These little seeds seem to have real staying power.   
  
☻☻☻☻☻☻☻

What you can do with a good cashew is… create awesomely delicious substitutes for dairy, as in whipped cream, cream cheese icing, béchamel sauce, parmesan cheese AND… CHEESECAKE to name a few. Cashews work so well for dairy substitution because they are creamy when blended, naturally sweet and soft so that they blend smoothly.  My personal opinion is that dairy is
pretty toxic, especially for women. 
There’s plenty of data out there, pro and against this stance.  You have to decide how you feel on dairy and if you want to consider a switch.  I give you options in this blog…something to think about.



Therawtarian.com has recipes for cashew cream cheese icing, whipped cream and cheesecake. 
Rawmazing.com has some stunningly decadent cheesecake recipes.


I make raw cashew béchamel sauce for zucchini pasta dishes and raw pizza.  For one person, soak
1/4c raw cashews (2 hours or so), blend with one clove of garlic, some high quality olive oil, pinch sea salt, Italian seasoning. 
I’ve been adding a good tablespoon of fennel seeds – they impart a delicious, real Italian flavor. 
Add a little water until you get the consistency you want.       
Finally, cashew parmesan cheese (who knew!): 1 c cashews, 1 clove garlic, pinch salt.  Rough
chop in food processor.  Keep in fridge.  DELISH on a Caesar salad of romaine, balsamic vinegar and best quality olive oil.

☻☻☻☻☻☻

Finally, raw pizza.  
This has been a pet project of mine for a long time! 
I finally have a crust recipe which I think, is delicious. 
However, this is a lengthy explanation and recipe, which I don’t want to belabor unless you’re interested. 
If you are, please contact me via Facebook or email. 
I am selling these on a limited basis, but would be happy to instruct in preparation.  My FB page does have
a picture of the raw pizza which I regularly enjoy. 
Labor intensive, different, but I think…amazing! 
And… you can keep your oily pepperoni, white flour, salt, and rubbery cheese, thank you very much.


Final observation, sad but true…


A gentleman friend, who is morbidly obese, diabetic, a heart attack survivor, heavily medicated for heart and asthma issues, blood pressure and diabetes said to me,“Those concoctions you come up with are disgusting.  Drinking and eating that stuff would kill me.”


No, you’re slowly killing yourself one forkful at a time.  I am so sad to see you suffer all the
time, and then hear you say this.”


Truly, we are what we eat, for better or
worse.



Thank you for reading! 


   

6 Comments

Post Title.

3/20/2012

6 Comments

 
 
March 16, 2012

I’m a huge proponent of the 85/15 rule, which simply means that what you do 85% of the time is what counts.  The 15% should be left for treats, slips, variations, not raw, etc.  I aim for 85% raw and vegan every day. 
Dr. Mercola recommends the 85/15% format as well, with an emphasis on consuming high quality animal protein every day.  Hallelujah Acres advocates 85% raw and
15% cooked, with everything being vegan. 
You have to experiment and see what feels right for you.  

I want to talk a little bit about salads this week. 
First of all, I would be the FIRST person to bolt if a plate of“traditional” lettuce was plunked down in front of me. 
I’m NOT a huge fan of salads.   Here are some different
ideas:

1. 
Again… work across the color spectrum with your
food.

2. 
Combine fruits and veggies.  
My favorite combination is sweet juicy red grapefruit combined with red peppers.  Here are other
delicious combos:  cantaloupe + fennel or cucumber/ green grapes, apples and baby spinach/ any citrus fruit +
peppers

3. 
Add some protein – hard boiled eggs, nuts, seeds, animal
protein

4. 
Go for taste and texture variations. 
Try for salty, sweet, sour, crunchy, creamy, spicy… all in one salad.


This is what a multi-dimensional salad with the above guidelines might include:  sprinkle a little
coarse size sea salt over the whole salad, sweet from grapes or raisins or craisins or dried pineapple, sour is the acid in your dressing, smooth might be a nut pate dolloped on the salad, spicy might be chili dehydrated croutons or flatbread, chili roasted nuts, crunchy can be any of these ingredients… you get the idea!

5. 
Learn some awesome dressing recipes. 
They’re usually the difference between “ho hum” and “this is delicious!”

Here are a few beautiful and tasty salad combinations to
try:
Shredded red cabbage, craisins, red grapes, herbs (dill is what I would chose) topped with raspberry
vinaigrette.

Pink grapefruit, red pepper, scallions, cilantro, cashews tossed with citrus chili vinaigrette and set atop baby spinach. 
ANY finely shredded or minced veggie combination topped with a delicious Asian dressing, shredded basil and unsweetened coconut.

ANY finely shredded or minced veggie combination topped with a creamy Tahini dressing.


Finely shredded kale, craisins or raisins, cashews, diced red or orange pepper, orange sections with honey citrus
dressing

Here are recipes for the dressings:
Raspberry  Vinaigrette:
 Blend by hand 4 T olive oil, 3 T
raspberry vinegar, 1 T honey
Honey
Citrus Vinaigrette:
 Blend by hand 4 T olive oil, 2 T apple
cider vinegar, 2 T citrus juice (frozen orange juice concentrate works great here), 1 T honey, maybe grate some citrus rind into the dressing. 
If you want a Mexican flavor, add some chili powder and
cumin.

Asian  Dressing:
 Blend by hand 2 T olive oil, 1 T sesame
oil, 1 T apple cider vinegar, 1 t soy sauce, 1 T raw tahini (or almond butter), 2 t honey or sweetener of choice, few grates of fresh ginger, salt if desired.  Sometimes I add a few tablespoons water to thin this down. 
Your choice.

Creamy Tahini Dressing:
  Into the blender: one-half c each of olive oil and tahini, 3 sprigs parsley, 4 T apple cider vinegar, 1/3 c cashews, 2 cloves garlic, 2 T soy sauce or tamari, 3 T sweetener of choice, one half to three quarter cup water.  Blend all in the blender, adding water slowly to desired consistency.
Making great salad dressings is NOT an exact science. The above ingredients are what I use,
but you might want to tinker with the ingredients until you love the taste and consistency! Recipes should be viewed as “suggestions” only.

A few thoughts about ingredients:
Honey –buy it raw, unfiltered, unprocessed
Olive Oil – invest in a good one! 
The Natural Food and Garden Store on Rt. 45, has two excellent brands.  These are not inexpensive,
but in my opinion, very necessary.

Sesame Oil – small bottle, ethnic food section at
Weis

Raspberry vinegar – any grocery store
Tahini (ground sesame seeds) – health food store
Apple Cider Vinegar – buy the Bragg’s brand, maybe Weis has it, definitely health food store definitely has it and refrigerate after opening. 


6 Comments

Raw Soup, De-mystifying kale chips, Favorite raw food sites

3/11/2012

3 Comments

 

 March 9, 2012

Raw Soup

De-mystifying kale chips
Favorite raw food sites

Raw soup
is another hurdle I crossed with caution and skepticism. 
I had mastered juicing, smoothies, and salads and was looking for something new.  Juices, smoothies
and salads can get REALLY boring, REALLY fast. I had the same reaction to raw soups as I initially had to the “avocado in the pudding” concept. 
Raw soups are handy to have in your repertoire because they are QUICK and EASY to make, and… gasp, they taste GREAT! 


It’s important to remember that eating raw means we don’t heat our food over “about”105 – 115 degrees, in order to preserve all enzymes, nutrients, etc.  Raw soup does not
have to be cold or even room temp; it can be GENTLY and sparingly warmed.  I use my dehydrator or my Vitamix blender, which will gently heat the soup if I run the blender for a few minutes.  In order to enjoy raw
soup, you HAVE to leave the “piping, hot bowl of soup” concept behind. 


The recipe link below is my favorite “gold standard” for raw soup.  I use it as a base for whatever else I happen to have on hand. 
This soup also is high in GOOD fats, as we discussed last week. A LITTLE bit is very satisfying. This is another difference between traditional cooked and raw soups. 
Raw soups are usually fat-based, and nutrient and fiber dense, so you are satisfied with much less.  One cup
of the soup below is very, very filling! 
My experience has been that I am satisfied with half as much raw soup, as a cooked soup.  
 

http://www.hacres.com/recipes/cards/caroles-white-christmas-soup

The other raw soup flavor grouping I regularly make is a curry with an orange vegetable. 
http://www.hacres.com/recipes/cards/curried-butternut-squash-soup

Use the above recipes as guidelines! 
One thing I LOVE about raw food uncooking is that once you understand basic taste and texture components, you can get really creative, using whatever
you have on hand.


Raw soup tips: soaked nuts make the soup creamy and rich, lean heavily on seasoning, think fat – add some high quality olive oil or a tablespoon or two of coconut oil in a curry type soup, do NOT heat these –
gently warmed is what you’re after, adding a can or cor also thickens the soup and adds some sweetness, I nearly always add 1 T raw sugar to the recipe, compose soup recipes by color.  For example: tomatoes, red pepper, garlic, basil. Or butternut squash, sweet potato,
orange pepper, or spinach, fresh herbs and soaked
cashews.

I use raw soups primarily for dinner, with a salad and some raw crackers.  This is food that is easily digested, has staying power, and doesn’t lay heavily on my stomach overnight.         
**********
Onto KALE CHIPS! 
Prior to eating raw, all I knew about kale was that it was those weirdly colored, curly leaf things that wound up on my plate as garnish at a restaurant. Then I found out that kale is in the cabbage family, which made me even more
reticent to try it.  I also read it had a strong taste, and I was SO done with thinking about this vegetable. Months passed, and someone offered me a salad of raw shredded kale, golden raisins and cashews with a dressing of olive
oil, orange juice and honey. WOW!  I wound up eating nearly the entire bowlful, and have been eating/juicing
kale ever since.     

Kale chips sounds like one of those weird “things” health nut hippies eat, people who are just not “normal” about food. Perhaps this is true, but I assure you, that kale chips are delicious and EASY EASY EASY to make!  I’ve given
  you YouTube video link because there’s a little bit of an art to stripping the green leaves off the stem.  Use
the video to watch THAT part of the preparation. The second link is for Rawmazing, my
favorite recipe site.  She gives
offers 9 kale chip recipe variations. 
For what’s worth, here is my standard
recipe:


5 bunches kale, leaves stripped and into pieces (BIG pieces, otherwise you wind up with kale “flakes.”)
4 T good olive oil
At LEAST one half cup nutritional yeast (I love that stuff,
gives everything a cheese taste)

Coarse salt, pepper, a good shot of Mrs. Dash salt-free
garlic/herb seasoning.

The technique video will instruct you to “bake” them at 350 degrees in the oven.  NO NO NO NO,
don’t do that! I set my oven on the lowest possible setting, and start checking them for crispiness in an hour.  I
do turn mine over once to crisp up the underside. 
Leave them in til they are crispy. 
Store in a plastic container, I’ve kept mine for over a week, they’re still good.

Kale is very high in calcium and fiber.  Who doesn’t need more of that?
Technique link:
http://www.youtube.com/watch?v=dTXXGDISnOg
Recipes:
http://www.rawmazing.com/raw-food-kale-chips-9-ways/

Here are links to my favorite raw food sites. 
There are hundreds out there, you’ll probably find you own but these have
consistently produced great recipes, information and
products.

http://www.rawmazing.com


http://www.rawmazing.com


http://www.hacres.com/recipes


http://www.therawtarian.com/category/recipes


http://goneraw.com

3 Comments

"Uncooking" classes

3/5/2012

1 Comment

 
For readers of my "Get a little RAW with your food" weekly blog and my raw recipe posts on FB, I am VERY excited to launch a series of "Uncooking" classes. The first class will instruct in juicing.  We will juice using a juicer and
commercial grade  blender to compare taste and texture.  Included will be hands-on work, equipment and recipe sourcing information, shopping list,  and recipes. Juice tastings/samples will include a carrot juice, my much requested diruetic juice and a meal replacement, protein based green smoothie.  Cost is $25 per person and space is
limited to five people per class.  First class is Wednesday, March 14 at 1 - 3 pm at my home.  Please contact me with any questions and or to confirm your enrollment via email ONLY at
ngiuntini@dejazzd.com.
1 Comment

Ode to Fat, Eating Across the Color Spectrum, Desserts

3/5/2012

0 Comments

 
                          Get a little raw… with your food!

                     Great food - Great tastes - Great results
                          No gagging recipes, guaranteed.

March 2, 2012
Ode to fat
Eating across the color spectrum
Dessert recipes

“I need chocolate in a hurry” raw pudding
recipe


Most of what I know about raw food and nutrition, I have learned by lots of reading, and then experimenting on myself. 
I suppose I am fortunate to have survived all of my self-inflicted experiments! The drivers for my quest have been to manage osteoarthritis pain and weight.  It doesn’t take a rocket scientist to realize that if you maintain healthy weight, there is less wear and tear on your joints, which in turn means less pain, which means you exercise more, which full circle, means you manage your weight. I have done the low-fat, fake sweetener approach for years.  The pitiable result was worse arthritis pain and more weight.  I strongly believe that in order to lose or maintain weight, we MUST regularly consume fat – healthy fat. 
At the end of this article, I have posted two links with articles and information about the importance of fat for stabilizing mood, easing joint pain, aiding brain function and managing weight. Americans are neurotic about eating fat but an important goal to consider is increasing your intake of GOOD fats.  The vegan options for this
include olive oil, Udo’s Choice oil, nut oil, coconut oil (my absolute favorite), avocados, nuts, and seeds. 
I regularly eat salmon and locally raised eggs in order to get the Omega3 fats which are HIGH in anti-inflammatory properties. 
Here are some easy ways to up your good fat intake, from a raw vegan standpoint:  

Add 1 T coconut oil to your smoothies

Soak a few raw cashews overnight in water, drain and add these to your smoothie

Dip fruit slices or raw veggies in NUT butters. 
Peanut butter does NOT count because peanuts are a legume (bean.)  Instead, use almond, cashew or
sunflower seed butters.


Put half an avocado in your green smoothie. 
Don’t panic at what this would taste like. 
Avocados don’t have a strong taste. Pairing them with greens and a strongly flavored fruit renders the avocado invisible. Avocados do add a luxurious thick,
silken smooth creaminess to the raw food preparation.  Half an avocado, half a frozen banana, some fresh pineapple or mango, protein powder
  and greens in a smoothie are unbelievably delicious, and will stave off hunger for hours.    


Put 1 T of any good oil in a bowl of raw soup (we’ll get to this topic next week)      
Put a handful of nuts and/or seeds on your salad

Increasing my fat intake as been key in easing joint pain (think lubrication here) AND curbing my appetite. Fat fuels the satiety (fullness)
response of your brain and helps keep blood sugar stable for hours.  
   

Finally, the dessert recipes at the end of this article have a
high good fat content.   Just don’t do what I did when I first went raw… “WOW! These desserts are so healthy,
full of great ingredients, it’s OK for me to eat them… a lot.” 
It was NOT OK to eat a lot… I gained weight! 
One small serving a day is plenty – it satisfies your sweet tooth and boosts your fat intake.


Articles:  
http://articles.mercola.com/sites/articles/archive/2012/02/17/the-7-laws-of-leanness.aspx?e_cid=20120217_DNL_art_1  from Dr. Mercola

http://udoerasmus.com/firstscreen.htm (Udo’s Choice
Oil)


Eating across the color spectrum
When I studied the role of food in Traditional Chinese Medical Theory classes, it was taught that each food color has an inherent energetic imprint.  Each color strengthened
and toned the body in varying ways, depending on season, order in which eaten, and cooking techniques.  Skeptical as ALWAYS, I took in all this information, and then began experimenting… you guessed it, on me! I ate all red fruits and vegetables for days, then green, etc.  Nothing remarkable happened, other than veggie fatigue and a sugar binge!   Later, I took a course from a
very successful NYC acupuncturist, Dr. Liu, who specialized in treating high-stress women with issues of weight gain, water retention, depression, fibromyalgia, chronic fatigue syndrome, digestive distress, etc. 
His technique focused on a simple diet of lightly cooked fruits and vegetables ONLY, for a period of time. Most importantly, he stressed eating across the color spectrum of reds, blues, whites, greens and yellows because he
knew about the energetic effects of varied colored fruits and vegetables. I tried his ideas and BINGO!!! Everything felt better and worked better.  Since then, other main
stream health professionals have presented this same concept. 
In fact, I think there’s even a cookbook out there with this theme! Here’s what this looks like for me on most
days:

Red:  berries in my
protein shake for breakfast

Orange: Carrot, apple, ginger and lemon juice mid morning 
Green:  Green
protein smoothie for lunch

Blue:  Blueberries
every day, either in breakfast or lunch
smoothie

Yellow: lemon in the carrot juice, yellow squash, yellow pepper
and or corn in a salad, or homemade veggie
burger

Whites: These were always a little sketchy to me, and experts often don’t include this as a color category.  If you’re really a perfectionist, pears, radishes and turnips fit this group. I don’t pay any attention to the
“white.”


I believe that it is the varying energetic properties and
pigments of these colors that impart the beautiful glow and healthy coloring to the skin of raw foodies.  Cosmetic
companies… you can KEEP your blush (and I’ll keep my
money)!


Desserts

Actually, I’m just going to give you the link to my FAVORITE raw food site.  Scroll down through her
recipes to the Dessert section.  IF you want to satisfy a sweet tooth AND increase your fat intake, look for recipes
that contain avocado, nuts, coconut, coconut oil, cacao to name a few.


When I first started eating raw, I freaked when I saw avocado in the pudding recipes.  Frankly, I
couldn’t think of anything more disgusting!!  I have learned that ALL the avocado does is add incredible smoothness to the pudding, and it picks up the taste of everything else. So, go ahead and use it, you won’t gag. I promise!


Here’s my go-to, “need chocolate in a hurry” recipe: 
Use a blender to process one ripe avocado, unsweetened cocoa powder, sweetener of choice and to taste. 
The pudding comes out brown (not green from the avocado), the chocolate taste is dominant and it’s EASY…and good… I promise! Once blended, you could
spice this up a la Mexican style with a little cayenne, cinnamon and some orange extract, or use mint or almond extract, throw in a little coconut, dried cherries – it’s ALL good!  
Again,
 learn from my mistake about these desserts… a LITTLE bit is very good for you, but you’re NOT going to be happy with your shape if you eat a lot! 
J

http://www.rawmazing.com/rawmazing-recipes


 Next week, we’re going to face down the raw soup concept, demystify kale chips and I am going to share my favorite, frequently used raw food sites.     


 
  
 



0 Comments

"No, but" questions

2/24/2012

1 Comment

 
             Get a little raw… with your food!
          Great food - Great tastes - Great results
               
No gagging recipes, guaranteed
 


 
February 24, 2012

“No, but” questions

LOOK AT ME
Recipes: Diuretic Juice, Butternut Squash Ambrosia Salad
One of my pet peeves with the holistic/alternative modalities is
that most of the time, the promises don’t match results. 
I have spent over 30 years investigating all kinds of alternative
modalities, both as a health seeker, and a Shiatsu practitioner. 
Raw foodies are no exception. 
Many prominent voices in this community promise miraculous healing and a perfect life. I share with you, REALISTICALLY, what I’ve experienced on a raw food regime. So, here is my “No, but” question list.
Do you eat raw and vegan all the
time?
No, but 
 I eat raw and vegan until dinner.  Then I switch to
high quality, locally raised animal protein (or fish) and some cooked veggies. 
Are you pain-free from following a raw diet?
No, but 
 I no longer take ANY prescription anti-inflammatory or pain meds. 
Most days I don’t even take an Aleve. My discomfort level is consistently stable at a 2 to 3, out of a scale of 10 (agony).
Can you manage very aggressive workouts?
No, but 
 I do maintain a five day schedule of yoga classes, competently moving through most, but not necessarily all, of the poses.  I do bike the 16 mile round-trip Buffalo Valley Rail Trail.
Are you at your ideal weight?
 No, but
I am 50 pounds lighter than I was ten years ago. I am about 10 pounds over the perfect weight, at least according to those dreadful charts. I also don’t count calories, carbs, points, etc.  I
LOVE the food I eat, and I eat what I want.
Are you off all medication?
No, but the only medication I take now is for my thyroid. I do not take anything else for high blood pressure, arthritis, cholesterol, or depression - nada, zip.
LOOK AT ME
Whenever someone in the holistic/alternative field tells you
 hat what they know or do is the be all and end all, LOOK AT THAT PERSON!  Do a lot of looking and not as much listening. The person doing all the talking MUST be a walking advertisement for
 whatever it is they are proposing.  So, look at me.  I am NOT
saying this in a boastful manner. I am no stunning beauty or highly accomplished yoga practitioner.   I am almost 59 years old.  I don’t wear makeup other than some lipstick. 
Look at my skin - does it glow? Is it finely grained? Do I have good
color in my skin?  If you see me in yoga class, watch how my body handles things. Am I flexible? Strong? What about
muscle tone and definition? Is my hair dull and lifeless? What about my eyes? Are they clear and bright?  Try to
gauge my energy levels, especially if you see me in yoga. 
Do I keep up? Can I hold most poses? Watch how I walk and stand. Are my movements fluid and open, or do I hunch forward and contract inward? Is my stride open and even on both sides? Am I stiff? Do I get up and down easily and gracefully? Look at me and then connect the dots with what I talk about food-wise.  ALL of this is important, because prior to a raw diet, none of the  above was true.
RECIPES
Most women struggle with some degree of water retention. I drink
one of these diuretic juicesdaily,
but even alternative day schedule works well.  I run this combination through a juicer which separates pulp from juice. 
That’s what I recommend, Personally, I don’t want to slog down a slurry of pulp. I’ll give one recipe for those of you with juicers, and one for those using a blender.
Juicer:  Parsley (I
happen to love the taste, so I use a lot, so personal choice here,) I use stem and all on the parsley, 1 inch piece of ginger, 1 organic apple, 1 peeled cucumber, 1 lemon, 3 stalks celery.
Blender: parsley leaves only, peeled piece of ginger, lemon,
peeled apple, water.  If you want,
use ALL of the juicer ingredients above, but try passing the mixture through a strainer before you drink it. It is the parsley, celery and cucumber that produce the diuretic effects, but they also make a lot of pulp, which I would gag on straight from the blender. 
Raw Butternut Squash Ambrosia Salad
1/3 c each craisins and golden raisins8
c butternut squash, shredded (See note at end of
recipe)3/4 c diced celery1/2 c sliced scallions1/2 c shredded, unsweetened coconut
1/3 c each raw sunflower seeds and chopped walnuts
1/3 c each chopped cilantro and basil1/2 c orange juice (I use 3T frozen OJ concentrate)
2 T soy sauce
1 T minced garlic
1 T sesame oil
1 heaping t cinnamon
Curry powder to taste, start with 1 full Tablespoon and move up
from there.
Just mix all this together in a BIG bowl. 
This makes a delicious lunch, snack, or salad with dinner. 
If you enjoy the taste of Thai food, you’re going to LOVE this! This is also a large capacity recipe
yielding about12 servings.  You
might want to cut amounts in half.

OK… let’s talk about the raw butternut squash. 
First of all, don’t even think about buying a whole one and peeling it
yourself.  Look for it peeled and
sliced in the produce section. 
Last time I made this recipe, there was no squash, but there was a
container of diced sweet potatoes. 
I used them and the salad was great.  You MUST put the raw squash in a food
  processor to shred it.  It’s gross
if you just leave it in pieces. If raw squash or sweet potato seems icky, use carrots.  The point is to use an
orange vegetable.  Oh, and by the
way, neither the raw squash NOR the raw sweet potato have any taste, other than a hint of sweetness.  I was
skeptical too, the first time I tried this.  It was another“close your eyes, eat it and hope for the best” moment with that first bite. 

Next week I’ll be talking about increasing your fat intake in
 order to lose weight, eating through the color chart and some dessert recipes.
Raw desserts are some of the most intensely flavored, wonderfully satisfying
I’ve ever had.  Trust me. 
Thanks for reading!
Nancy

1 Comment
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